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I know how important it is for you to consume an adequate amount of protein while building muscle. Sometimes it’s hard to prepare non-repetitive meals that meet your protein consumption. However, it’s much simpler that it really looks.
Protein is a must in every training routine, so skipping it is definitely not an option. Actually, you want as much of it as you can get (at a safe rate, of course). In this article, I’ll help you simplify your protein consumption. You don’t need to stress about each meal being perfect. Instead, these simple snacks rich in protein can lift you up right after training. They’re also great companions to your meals. Instead of preparing a whole protein-dish, have these as sides to complement your food:
1. Jerky Arguably the most popular (and effective) option when it comes to protein on the go. Jerky consists of any kind of meat that has been totally dried. You’ve probably seen them at your local market in a packet of strips. Depending on the kind of meat, jerky can contain around 10g of solid, portable protein per ounce. It doesn’t get any better than that. Meats such as beef, turkey, and salmon are ideal for jerky. Keep in mind that supermarket products might include sugars and artificial flavoring. Making your own jerky is a great option, just make a bunch of it so it's already there whenever you need to go.
2. Hard-boiled eggs Boiled eggs have just about everything your body needs. They contain loads of B vitamins, trace minerals, and protein. Plus, it’s a really accessible snack. A single egg contains 6g of protein, boiling two of them is ideal between meals. Aside from providing you with protein, their properties will make you feel fuller. This reduces your risks of consuming those pesky calories until your next meal.
3. Greek yogurt I just can’t recommend Greek yogurt enough. It’s as simple as removing the lid, grabbing a spoon, and boom – protein. Greek yogurt contains about 20g of protein per 224 grams (a cup of it). It’s also pretty healthy, as its low in fats, calories, and contains a reasonable amount of calcium. Add protein-rich grains to improve both nutrition and flavoring. Granola is a great choice, containing 10g of protein per 100 grams. Be careful though, granola contains quite a bit of calories. You might not want to add more than 2 tablespoons of it.
4. Tuna Tuna contains 30g of protein for every 100g of cooked portion. You guessed it – that’s super good. Guess what else? It’s super cheap as well. Have you heard anything better than that today? Tuna is my second favorite choice after jerky. Whenever I’m going away from the kitchen, I make sure to have at least one can of those with me. Pasta with tuna makes up for a solid protein dish if you want to consume some carbs. If not, crackers are great companions for it. Cheap, portable, and effective.
5. Peanut butter I’ll never be too old for peanut butter and jelly sandwiches. Neither will you. If you dropped your childhood favorite snack, it’s about time to retake it. Not only does peanut butter provide you with 25g of protein per 100g. In combination with bread, it provides you with a healthy combination of B vitamins, zinc, and iron. It contains unsaturated fats, which believe it or not, are healthy fats that your body actually needs. Keep in mind it contains almost 600 calories in the same serving. It’s a great option for those looking to gain some mass.
6. Almond butter Very, very similar to peanut butter nutrition-wise. It contains 21g of protein and 614 calories per 100g serving. Also contains a lot of unsaturated fats and very little saturated ones, as well as magnesium and calcium. Depending on your tastes, you can have the butter from either raw or roasted almonds. Great for spreading on bread or dipping some veggies in it to compensate for the lack of vitamins.
7. Avocado and chicken salad My personal favorite salad. Simple, rich in protein, and very reliable when it comes to quick preparation. Avocado is high in calories, containing 160 of them per 100g serving. But, this doesn’t mean it’s unhealthy. It also contains healthy unsaturated fats. This salad adds up to 29g of protein per 100g. Once again, a considerable amount of protein. I personally prefer the salad because of convenience. However, you can use the combination of these two for a wrap, sandwich, or even pasta.
8. Canned salmon This is my replacement whenever I can’t get my hands on canned tuna. Salmon is very high in protein as well, and its canned version is about as healthy as the fresh one. In fact, it contains around 70 fewer calories. Per 100g serving, canned salmon offers 25g of protein and 136 calories. I recommend canned salmon for a quicker grab, and because it’s also cheaper.
